JUSTIN

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
Justinstmichael on December 20, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1360
20 lbs.1360
20 lbs.1360
Incline Dumbbell Flyes15 lbs.1660
15 lbs.1660
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1560
8 lbs.1560
8 lbs.1560
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges25 lbs.1090
25 lbs.1090
25 lbs.1090
25 lbs.1090
Dumbbell Squats35 lbs.1090
35 lbs.1090
35 lbs.1090
Partial Dumbbell Squats30 lbs.1290
30 lbs.1290
Calves
Seated Dumbbell Calf Raises25 lbs.1060
25 lbs.1060
25 lbs.1060
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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